Running Around 9•22•13

Week 18 • Fall Training 2013

Carbon copy of last week, almost. We'll drop the maximum allowed rest a little. With these workouts, the rest interval is extremely important. This week we'll do maximum rest time is 15 seconds less than your work time. So if you run your hard laps in 4:30, then maximum rest is 4:15. We'll stick with 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Equal time jog recovery (200m-400m). Rest should be 15s less than your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace [Optional 2nd workout; Thursday or Friday] Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp

Running Around 9•16•13

Week 17 • Fall Training 2013

Over the next few weeks, we will concentrate primarily on workouts that target the V02 max system. That is, helping your body improve its ability to take in oxygen and deliver it to the muscles under the stress of racing conditions. We do that with medium-legth repeats in the 800-1200m range. With these workouts, the rest interval is extremely important. It's essential that you keep the rest interval to a time that is less than or equal to your work time. So if you are running an 800m repeat in 3:30, then your rest time cannot exceed 3:30. Over the next several weeks, we'll actually work to bring that rest time down even further. With that in mind, we'll do 1200m repeats at I-pace. However, if you cannot complete 1200m at your I-pace in 5 minutes or less, then drop down to 1000m repeats instead.

WORKOUT SUMMARY 1. 3-8 x 1200m (or 1000m) @I pace 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Equal time jog recovery (200m-400m). Rest should not to exceed your interval time. Volume should be 7-8% of weekly mileage for the hard running. Run 1000m repeats if you cannot complete 1200m in less than 5 minutes. If you are running 1200s a good rule of thumb is one repeat for every 10 miles of weekly mileage. If you are running 1000s: 50 mpw: 6-7 x 1000m @I pace 45 mpw: 5-6 x 1000m @I pace 40 mpw: 5 x 1000m @I pace 35 mpw: 4-5 x 1000m @I pace 30 mpw: 4 x 1000m @I pace 25 mpw or less: 3 x 1000m @I pace [Optional 2nd workout; Thursday or Friday] Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders

Running Around 9•9•13

Week 16 • Fall Training 2013

We're switching to I-pace for the next several weeks. We may throw a hill week into the mix soon too. This week, let's go with 800m repeats with equal time jog recovery. Typically that means about half the distance (400m). If you cannot complete 400m in the allotted time, then cut it short. This is the first time during this training cycle that we've used I-pace, so be sure to plug a recent race result into the calculator linked at the bottom of this message. I-pace is very close to 5k pace, maybe 1-2 seconds per lap faster than 5k pace. This is also the time of year where I will start provide two weekly workouts. This is an optional workout that is typically done on Thursday or Friday if you are the type of person that wants to do 2 workouts a week. If you've never done 2 workouts a week, try starting with doing it every other week for a while, then 2 out of every 3 weeks, etc. If you are racing, then you drop the second workout. This week, the second workout will be whichever of the options you did not do on Tuesday.

WORKOUT SUMMARY 1. 4-10x 800m @I pace w/400m jog 2. 3-6x 1600m @T pace w/60s rest   3. Striders DETAILS Recovery is a 200-400m jog. Rest time must be less than or equal to your work time. Recommendations based on mileage: 50 mpw: 8x800m 45 mpw: 7x800m 40 mpw: 6x800m 35 mpw: 5-6x800m 30 mpw: 5x800 <=25 mpw: 4x800m Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp

Running Around 9•2•13

Week 15 • Summer Training 2013

Happy Labor Day! Good to see some fast times at the Hal Canfield Mile this morning. We'll get everyone back on the same page now that the mile is over. Let's do some mile repeats at tempo race. That will be a little change of pace for everyone since we've been running the short, fast stuff for several weeks. It will also serve as a good tune-up for Wears Valley Townsend 15k if you are running it this week. If you are running Townsend and ran the mile this morning, I would recommend no workout in between. A few years ago I did a workout mid-week and underestimated the effects of having run the mile on Monday. That left me with no legs for the 15k the following Sunday. Last year, I just did some easy miles during the week and felt pretty good for Wears Valley. Of course, if you're training through the 15k or are feeling strong with a big mileage base, you can probably get away with a workout on Wednesday. So, personally, I'm sticking with the easy running plan this week. I will do some striders on Friday or Saturday at the end of my regular training run, though.

WORKOUT SUMMARY 1. 3-6x 1600m @T pace w/60s rest 2. Striders DETAILS Run 1 mile repeat for each 10 miles of weekly mileage (e.g 40 miles per week is 4 repeats). Three is the minimum. 4-6x 100m striders     USE THESE LINKS TO FIND YOUR R, I, & T TRAINING PACES http://www.panix.com/~elflord/vdot.html http://www.attackpoint.org/trainingpaces.jsp http://www.runningforfitness.org/calc/racepaces/rp